There are a number of things you can do to prevent c onstipation , including making diet and lifestyle changes.
Includingenough fibre in your diet can significantly reduce your chances of developing constipation. Most adults don't eat enough fibre.
You should aim to have about 30g of fibre a day. You can increase your fibre intake by eating more:
Eating more fibre will keep your bowel movements regular, because it helps food pass through your digestive system more easily. Foods high in fibre also make you feel fuller for longer.
It's important to increase your fibre intake gradually, because a sudden increase may make you feel bloated. Suddenly increasing your intake of fibre may also cause you to produce more wind( Wind ) and experience stomach cramps.
Try to cut back on the amount of caffeine, alcohol and fizzy drinks you consume.
Never ignore the urge to go to the toilet, because it can significantly increase your chances of having constipation.
When going to the toilet, make sure you have enough time and privacy to pass stools comfortably.
Keeping active andmobile will greatly reduce your risk of getting constipation. You should do at least 150 minutes of physical activity every week.
As well as regular exercise reducing your risk of becoming constipated, it will also leave you feeling healthier and improve your mood, energy levels and general fitness.
and physical activity guidelines for adults .
Constipation is a common condition that affects people of all ages. It can mean that you're not passing stools regularly or you're unable to completely empty your bowel.
When you're constipated, passing stools becomes more difficult and less frequent than usual. Normal bowel habits vary from person to person.
Constipation usually occurs when stools remain in the colon (large intestine) for too long, and the colon absorbs too much water from the stools, causing them to become hard and dry.
Constipation is a very common condition. Your GP won't usually need to carry out any tests or procedures, but will confirm a diagnosis based on your symptoms and medical history.
Read about self-help measures for treating constipation, such as changes to diet and lifestyle. If these don't work, laxatives can usually relieve the problem.
Constipation rarely causes any complications or long-term health problems. Treatment is usually effective, particularly if it's started promptly.